Wellness Hub

Omega‑3 fatty acids are a type of essential polyunsaturated fat. Polyunsaturated fats and monounsaturated fats are part of a group called healthy fats that help protect your heart by:

Reducing triglyceride levels
Lowering blood pressure
Improving blood vessel elasticity
Promoting a stable heart rhythm
Reducing systemic inflammation

In addition to taking care of the cardiovascular system, omega‑3 plays a key role in cell membrane formation, inflammation regulation, and proper brain functioning.

These fats are considered essential because the body cannot produce them itself; they must be obtained through diet. While most recommendations for meeting omega‑3 requirements revolve around fish (the American Heart Association [AHA] recommends eating fish at least twice a week), there are other equally valuable sources.

The main types of omega‑3s are:

Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are present in marine animal sources such as salmon, tuna, mackerel, sardines, herring, seafood, and algae.
Alpha‑linolenic acid (ALA), which is found in plant‑based foods like chia, flax, and hemp seeds, nuts, and cold‑pressed oils (flaxseed or canola). It can also be obtained from fortified foods, like some yogurts or plant‑based drinks.

How to incorporate omega‑3s into your diet

Adding omega‑3s to your diet doesn’t require big changes, just persistence and a little creativity.

Breakfast:

If you have fruit smoothies, oatmeal, or yogurt, try adding a tablespoon of ground flax or chia seed.
If you prefer toast, have it with avocado and chopped nuts.
If you drink coffee or another plant‑based beverage, look for versions that are fortified with omega‑3.

Lunch:

Replace fried food with grilled or baked fish. Salmon is usually the most common recommendation, but if it’s difficult to get, fresh tuna, sardines, and sea bass are excellent alternatives.
Another idea is to prepare “energy bowls” with brown rice, vegetables, avocado, and one of these fish.

Dinner:

Leafy green salads with tuna, sardines, or shrimp and a canola or flaxseed oil dressing are a great source of omega‑3 fatty acids.
If you prefer vegetarian options, try combining black beans, avocado, and a teaspoon of hemp seeds or chopped nuts.
Or have an omelet or scrambled eggs with ground chia seeds, spinach, and a piece of whole‑grain toast.

Other recommendations

Use canola or soy oil for cooking, and save flaxseed or walnut oil to be used cold (in salads, dips, or vinaigrettes). Avoid reheating or frying with oils that have a high omega‑3 content, as excessive heat can destroy their properties.
Make sure to have at least two servings of oily fish a week (either fresh, grilled, or canned in water or olive oil).
Eat two servings of vegetables every day, one at breakfast and another with your main meal.
If you are a vegetarian or do not eat fish, ask a health professional about supplements.

This article was produced by Tomás Vicente, a journalist specializing in Health.

Sources: American Heart Association (AHA), Harvard Health Publishing, Harvard T.H. Chan School of Public Health, Mayo Clinic, National Institutes of Health Office of Dietary Supplements.